Friday 12-27-13

Schedule this week: *Open gym December 27th from 7:00am – 2:00pm Announcements for the New Year!  RCFONE Strength – Starts week of 1/6/14 Women’s Strength – Starts week of 1/6/14 MW-WOD – Starts week of 1/6/14 Women’s Class – Starts week of 1/6/14 Details here… ———- WOD Open Gym 7:00am – 2:00pm 3 Suggested WOD’s Smoker: “Linda” 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weight Short and Spicy: “Fran” Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups Main Site: Three rounds for time of: 21 Burpees, get air (6″) 21 Squat snatches, 45 pound barbell 21 Wall Ball shots, 10 foot target, 20 pound ball 21 Thrusters, 25 pound dumbbells 21 Squat cleans, 25 pound dumbells ———-...